Quick Stress Test (and the Rx)

“Do I seem stressed?!” Do a quick stress check – and see why it’s the most important thing you can do today.

So many of us (myself included at one point of my career) don’t realize how stressed or anxious we really are. It’s become our default, and quite frankly, a nasty habit.

Yet, I often run into clients – and compadres – who are clueless that they are anxious or stressed out. When I say, “I hear how anxious you are about that.” I’ll get blank looks. And often the incredulous, “Do I seem anxious?!” Or an outright denial.

It’s just become so ingrained. It’s the place we’re used to operating from. It’s become familiar – an uncomfortable comfort zone. Which – read this – does not make it any healthier.

Oh sure, we might get our zen on for 10 minutes of AM meditation, but the instant we dive into the day, get into the car, open the emails, check the to-do list, or the day takes a detour… – IT turns ON.

Adrenalin boosts, heart rhythms get irregular and speed up, energy shifts, stress hormones kick in… add a cup of caffeine or two… and it’s hard to stop this train – until it crashes and burns out.

Don’t wait until late day, or end of the week, or even, well into a career… to find yourself comatose, lack-luster, un-exuberant, low energy, on auto-pilot, irritable, resigned, resentful, over-tired, sick, with acne, headaches, GI issues or ulcers, adrenal burn out, fatigue syndromes, or worse.

Taking the Quick Stress Test (and Rx) a couple times daily is a great way to begin to nip The Stress Habit in the bud – before it wreaks havoc.

This “test” helps you immediately:

• Turn off the day’s stress drain (which instantly feels awesome).
• Bring on renewed energy, ease and flow – which means, better productivity and performance.
• And let’s not forget the big health and beauty benefits (think: boosted immune system, less strain and tension, less of those stress hormones & aging-related telomeres, better sleep…).

By taking just a few moments to curb your stress, you are giving yourself more quality time – which is everything.

The Quick Stress Rx Test (Take it daily).

1. Take a Pause. (0-10, rate your stress level. 1 stress point for each level you are beyond calm, neutral “Center.” This can also be about fatigue or over-stimulation, whatever is draining you.)
2. Awareness scan: Check in with your mind & body. What signs of stress are there? Are there areas of tension, feelings of pressure, strain, irritability, overwhelm…or clutching, racing or scattered thoughts, preoccupation, cycling thought patterns, or a to-do list running amuck? Are you ignoring any self-care alerts? Are you experiencing contraction or spaciousness and openness?
3. Set an earnest intention: “I intend to totally let go and relax and take care of myself now” or “I intend to get back to calm or heart neutral…”
4. Heart Focused Breathing:

• Bring your attention to your heart, and begin to breathe slowly, imagining your breath flowing in and out of your heart, counting slooowwly, and soothingly to 4 or 5 on the in and the out breath.
• ”In your mind say, “Breathe, Ease” with the breath flow… Stay here for a minimum of 5 slow breaths. 10 to 20 are better… or if you have time, continue for a few minutes.

You are “easing” out the stress, and returning to your natural place of heart neutral or calm, and body harmony and ease. You are also bringing your powerful heart-rhythm back into calming coherence – which is healthy for your heart, and directly influences your brain, your nervous systems, and your entire being.*

Luxuriate in the self-soothing…

4. Now on the 0-10 scale, what’s your level of tension, contraction or stress? See if you can get lower than 2! (Yes, in the middle of your busy day – you chill rebel you.)
5. From here you are in a perfect place to make a clear choice about what you need next (more self-care?), or to steer the day in an heart-empowered way.

Make de-stressing your new habit. 

Commit to a daily check in and take the test – smack dab in the middle of your normal busy day, when you are typically peaking into the stress load.

**NOTE ON EMOTIONS: Releasing your tension and extra-charged energy or opening any contraction doesn’t mean you are denying the emotions you are having. You are simply softening and releasing the scattered, contracted, or extra-charged energy that keeps you from anchoring in your center. From, neutral, calm center, you’ll be in a better place to tend to your emotions as you need.

RECAP: The benefits are instant and lasting:

• Your coherent, slower heart rate positively impacts your major body systems, boosts your immune system – and reduces or stops the stress hormone response.
• You are in a place to bring your best, centered self to your day, your decisions, the meeting, presentation, or playing field… and to your communications and relationships. And you are more open to taking a next healthy, positive step, setting up a ripple affect.
• You are also setting yourself up for a better night sleep by limiting the onslaught of stress hormones that pile up during the day, and continue to agitate and fester all night long.
• Lastly, let’s not forget what stress does to age us. Consider each pause a health and beauty bath elixir.

Plus, once we decide to do it, smack dab in the middle of everything… it feels soo good (and slightly rebellious) to just… totally… let… go…

Dare you.